With the heat of summer, light, refreshing meals are a must, and salads never have to feel dull. There are countless original, fun salad ideas perfect for the season. Today’s suggestion features legumes and proves how satisfying summer meals can be. Here is a white bean and tuna salad with a simple, flavorful preparation you can trust.
White bean and tuna salad
This bean and tuna salad is a nourishing, wholesome option for hot days. Legumes are a standout source of fiber, vitamins, and protein, and they pair beautifully with lean ingredients. Beans feel filling without piling on calories or fat, especially when matched with lighter components. Tuna adds extra protein and healthy fats, making this a balanced choice for a summer eating plan.
Ingredients for white bean salad
To craft this white bean salad, use canned vegetables that are already cooked and natural in flavor. This approach saves time while keeping the final result delicious. For the recipe, gather a large pot of boiled dried beans, a can of natural tuna, half a spring onion, half a red pepper, and half an avocado. For the dressing, mix extra virgin olive oil, Modena (balsamic-like) vinegar, a few lemon juice drops, and a pinch of sugar and salt to balance the acidity.
How to make bean salad step by step?
The first move is to drain and rinse the beans well under cold water. Open the can of beans, pour the contents into a strainer, and rinse thoroughly. Transfer the beans to a large bowl. Drain the tuna and add it to the bowl. Wash all vegetables and dice them into small pieces. Slice the avocado into small chunks and toss with a touch of lemon juice to prevent browning. Combine everything in the salad bowl and mix until evenly coated with the dressing.
Chickpea salad with cod: easy, fast and healthy
For the dressing, whisk together three tablespoons of olive oil, one tablespoon of Modena vinegar, a few lemon drops, and a pinch of salt and sugar. Dress the chickpea and cod salad just before serving to keep textures distinct and flavors bright.
Italian salad that will remind you of gazpacho
The salad can be kept in the refrigerator without seasoning for storage overnight or into the next day. It makes an excellent first course for lunch or a satisfying standalone dish for dinner.